Name: Playbook - BWMN Active - W1/D1 Booty
Uploaded: 2024-01-22T12:12:10.768Z
Duration: 45 min
Description: W1/D1 Booty

Not beginner friendly, also would like some tips on foot placement and correct movement

Avery

Awesome 👏 perfect combo cardio and tone ❤️

Katrina

I loved everything! More at home workouts please especially how to go a bum at home!!

Ella

Damnnn such a good workout didn’t know if I could make it through all 4 sets but pushed myself. Thighs and glutes on fire 🔥🍑

Anthony88#

kenna

Great work out. Did this to remedy tight hamstrings. Felt good.

Christina Kohfield

LOVED it 👏 (I switched out the squat jumps to normal squats to make low impact) super simple and easy format with no technical equipment needed 👍

Lois

A little bit hard, i never do exercise but you make it look easily, hope to continue till the end!

Andrea michelle

Namita Gowtham

Triset 1:
- Side banded clams 4 x 15 e/s
- Lying Leg Abductors 4 x 15 e/s
- Straight leg kickovers 4 x 15 e/s

Superset 2:
- Squat Jumps 4 x 25
- Donkey Kicks 4 x 30 e/s

Superset 3:
- Squat with side leg kick 4 x 15 e/s
- Single leg glute bridges 4 x 10 e/s

- Side banded clams 4 x 15 e/s
- Lying Leg Abductors 4 x 15 e/s
- Straight leg kickovers 4 x 15 e/s

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Keeping one leg bent and one leg straight
- lift your straight leg away from the midline of your body
- Return your straight leg to the starting position
- Repeat for more repetitions

Lying Leg Abductors

- Start on all fours 
- Extend one leg 
- Tap your foot on either side of the bent leg
- Squeeze through your glutes
- Everything else remains still

Straight Leg Kickovers

Triset 1

- Squat Jumps 4 x 25
- Donkey Kicks 4 x 30 e/s

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
- Ankle weights are optional

Squat Jumps

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kick

Superset 2

- Squat with side leg kick 4 x 15 e/s
- Single leg glute bridges 4 x 10 e/s

- At the top of the squat move one leg away from the mid line of the body 
- Squat and then repeat with the other leg

Squat w/ Side Kick

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glute Bridges

Superset 3

W1/D1 Booty

I loved the work out , abs hurt so much 😂💀

Angelina

W1/D2 Abs

W1/D3 Cardio

Intense and awesome - great workout - great toning - love using the ankle weights!

W1/D1 Booty

Community

More workouts from BWMN Active